SFG WOD 101007 -- metcon + mobility

Bike Mike guess-starred as our trainer today. He is the lead trainer at crossfit central and it shows. The pacing of the class was excellent -- we started on time, warmed up thoroughly, and finished on time with a cool down. He also kept us working. He was also very attentive to our form and gave us constant, targeted feedback. I like all of the trainers, but Big Mike's experience shows.

In a 40 lbs weight vest, 20-16-12-8-4 reps of:

• sledgehammer swings
• KB step ups (44 lbs, 24" box)
• push ups

Mobility:

• 5 bear crawl ladders, variable length